Miso vs. Oatmeal — In-Depth Nutrition Comparison
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A recap on differences between miso and oatmeal
- Miso has more copper, vitamin K, zinc, fiber, manganese, and choline; however, oatmeal is higher in iron, vitamin B1, and vitamin B3.
- Miso covers your daily sodium needs 160% more than oatmeal.
- Oatmeal contains 73 times less vitamin K than miso. Miso contains 29.3µg of vitamin K, while oatmeal contains 0.4µg.
- Oatmeal has less sodium.
- The glycemic index of oatmeal is higher.
Food varieties used in this article are Miso and Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved).
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +84.6% |
| Contains more PotassiumPotassium | +244.3% |
| Contains more CopperCopper | +536.4% |
| Contains more ZincZinc | +312.9% |
| Contains more PhosphorusPhosphorus | +106.5% |
| Contains more ManganeseManganese | +53.9% |
| Contains more SeleniumSelenium | +40% |
| Contains more CalciumCalcium | +40.4% |
| Contains more IronIron | +139.4% |
| Contains less SodiumSodium | -98.7% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +7225% |
| Contains more CholineCholine | +1436.2% |
| Contains more Vitamin AVitamin A | +3150% |
| Contains more Vitamin EVitamin E | +600% |
| Contains more Vitamin B1Vitamin B1 | +165.3% |
| Contains more Vitamin B3Vitamin B3 | +233.9% |
| Contains more Vitamin B6Vitamin B6 | +45.7% |
| Contains more FolateFolate | +131.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +439.7% |
| Contains more FatsFats | +341.9% |
| Contains more CarbsCarbs | +117.4% |
| Contains more OtherOther | +2147.4% |
| Contains more WaterWater | +95.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +185.9% |
| Contains more Poly. FatPolyunsaturated fat | +577% |
| Contains less Sat. FatSaturated fat | -78% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Glucose
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~equal in
Lactose
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Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Sodium | 3728mg | 49mg | 160% |
| Iron | 2.49mg | 5.96mg | 43% |
| Copper | 0.42mg | 0.066mg | 39% |
| Vitamin K | 29.3µg | 0.4µg | 24% |
| Protein | 12.79g | 2.37g | 21% |
| Zinc | 2.56mg | 0.62mg | 18% |
| Polyunsaturated fat | 2.884g | 0.426g | 16% |
| Fiber | 5.4g | 1.7g | 15% |
| Vitamin A | 4µg | 130µg | 14% |
| Vitamin B1 | 0.098mg | 0.26mg | 14% |
| Vitamin B3 | 0.906mg | 3.025mg | 13% |
| Manganese | 0.859mg | 0.558mg | 13% |
| Choline | 72.2mg | 4.7mg | 12% |
| Phosphorus | 159mg | 77mg | 12% |
| Fructose | 6g | 0g | 8% |
| Vitamin B6 | 0.199mg | 0.29mg | 7% |
| Calories | 198kcal | 68kcal | 7% |
| Fats | 6.01g | 1.36g | 7% |
| Folate | 19µg | 44µg | 6% |
| Magnesium | 48mg | 26mg | 5% |
| Carbs | 25.37g | 11.67g | 5% |
| Saturated fat | 1.025g | 0.226g | 4% |
| Starch | 10.37g | 4% | |
| Selenium | 7µg | 5µg | 4% |
| Potassium | 210mg | 61mg | 4% |
| Vitamin B12 | 0.08µg | 0µg | 3% |
| Calcium | 57mg | 80mg | 2% |
| Monounsaturated fat | 1.118g | 0.391g | 2% |
| Vitamin B2 | 0.233mg | 0.215mg | 1% |
| Net carbs | 19.97g | 9.97g | N/A |
| Sugar | 6.2g | 0.46g | N/A |
| Vitamin E | 0.01mg | 0.07mg | 0% |
| Vitamin B5 | 0.337mg | 0.317mg | 0% |
| Trans fat | 0g | 0.003g | N/A |
| Tryptophan | 0.155mg | 0.04mg | 0% |
| Threonine | 0.479mg | 0.083mg | 0% |
| Isoleucine | 0.508mg | 0.105mg | 0% |
| Leucine | 0.82mg | 0.2mg | 0% |
| Lysine | 0.478mg | 0.135mg | 0% |
| Methionine | 0.129mg | 0.04mg | 0% |
| Phenylalanine | 0.486mg | 0.13mg | 0% |
| Valine | 0.547mg | 0.151mg | 0% |
| Histidine | 0.243mg | 0.057mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
23%
26%
Minerals Daily Need Coverage Score
108%
45%
Comparison summary
Which food is lower in Sugar?
Oatmeal is lower in Sugar (difference - 5.74g)
Which food contains less Sodium?
Oatmeal contains less Sodium (difference - 3679mg)
Which food is lower in Saturated fat?
Oatmeal is lower in Saturated fat (difference - 0.799g)
Which food is cheaper?
Oatmeal is cheaper (difference - $3.4)
Which food is lower in glycemic index?
Miso is lower in glycemic index (difference - 18)
Which food is richer in minerals?
Miso is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.